Tai Chi is a martial art which originated in China. In common with other martial arts, it involves a set of highly controlled movements. But different from most other martial arts, there is no physical fighting, but you will learn a set of relatively slow flowing movements where you are in fact carrying out a “fight” against an imaginary opponent. There are many styles of Tai Chi but they have many similarities and are all highly mediative and fantastic for balance, control and self-awareness.

Tai Chi is great for improving balance and core strength. Through its flowing, deliberate movements and gentle weight shifting, Tai Chi helps improve stability and coordination. Regular practice of Tai Chi has been shown to reduce the risk of falls, particularly in older adults. By engaging the muscles of the core, including the abdomen and lower back, Tai Chi promotes greater strength, flexibility, and postural alignment, which can benefit people of all fitness levels.

The slow, controlled movements of Tai Chi, combined with deep breathing and focused attention, stimulate the relaxation response in the body, which in turn reduces stress and anxiety. Perhaps unsurprisingly, recent studies have revealed that Tai Chi can help lower blood pressure levels.

It’s widely known that doing regular physical activity is often recommended for weight management. But recent studies have indicated that practicing Tai Chi can be as effective as conventional exercise in reducing waist circumference.

Beyond its physical advantages, Tai Chi has also been associated with improvements in immunity and cognitive function. Regular Tai Chi practice has shown promise in improving cognitive abilities such as attention, memory, and executive function as well as helping some people to sleep better.

There are several different styles of Tai Chi, each with different characteristics, including Chen, Yang, Wu, and Sun styles. Each one varies in terms of the speed of movement, emphasis on martial arts applications. Choose a style which best suits your preferences, and if you aren’t sure, just give one nearby a go!

Adaptive Tai Chi Chuan is aimed at all ages, all levels of fitness and all types of disability. Tai Chi can be good for improving the range of motion, including in the shoulders and neck, as well as easing tension, which can be useful for people who use a wheelchair.

To start practicing Tai Chi, it is recommended to seek guidance from a qualified instructor who can provide proper instruction and guidance on the fundamental movements and principles. Starting out with a beginner's class can help you ease into the practice and gradually build your skills and understanding. Tai Chi is a subtle practice and learning from an expert in person will provide the best start, however, some people may be comfortable trying it online and there are many good online sessions available.

Find classes near you to get started or try some reputable online tutorials.

• Listen to Dr Michael Mosley on trying Tai Chi
• Tai Chi video classes for wheelchair users
• Seven online Tai Chi classes